Wednesday July 19th 2017
XS CrossFit – General CrossFit Metcon Metcon (Time) 8 Rounds: -200m Run -8 Hang squat cleans (115/80)
XS CrossFit – General CrossFit Metcon Metcon (Time) 8 Rounds: -200m Run -8 Hang squat cleans (115/80)
XS CrossFit – General CrossFit Skill-work Handstand Walk Spend a few minutes on each piece – HS Hold (against wall) – Shoulder Touches – Freestanding hold (with partner) – HS walk to wall (start with one step, then two, then three, etc.) – Walk away from wall – HS walk! Metcon Metcon (AMRAP – Reps) 15 MIN EMOM: MI …
XS CrossFit – General CrossFit Metcon Metcon (Time) Nicole’s 50th Birthday WOD CrossFit Golf This is a PAR 3 Course 50 Back Squats (95/65) 50 KBS (35/26) 50 Med Ball Sit Ups (14/10) 50 OH Lunges w/ plate (35/25) 50 KB Snatch (35/26) 50 Hip Extension 50 Deadlift (135/95) 50 Double Unders Each set of 50 is a PAR 3, meaning the goal is 3 sets or less to …
XS CrossFit – General CrossFit Weightlifting High Hang Clean + Clean (5 x (1 + 2)) Bench Press (5 x 3 @ 80 – 85 %) All sets at the same weight.
Announcements The XS CrossFit in-house competition is on Sunday July 30th. If you haven’t competed in one of our competitions they are a blast! Anyone and everyone in the adult classes can do it. Sign up on the whiteboard in the gym or at this link https://xscrossfit.com/event/in-house-competition-4-member-teams/ before next Saturday July 22nd …
Announcements The XS CrossFit in-house competition is on Sunday July 30th. If you haven’t competed in one of our competitions they are a blast! Anyone and everyone in the adult classes can do it. Sign up on the whiteboard in the gym or at this link https://xscrossfit.com/event/in-house-competition-4-member-teams/ before next Saturday July 22nd …
XS CrossFit – General CrossFit Metcon Hang Squat Clean 5*5*3*3*1*1*1 Metcon (AMRAP – Reps) 3 Rounds for Total Burpees and Calories 1 Minute Max Burpees 1 Minute Rest 1 Minute Max Cal Row 1 Minute Rest 1 Minute Max Cal Bike 1 Minute Rest Weightlifting …